This P.E.P. is based on the work of Dan Duchaine (Body Opus) and Lyle McDonald (the Ketogenic Diet). The version that I am presenting is a highly simplified version of the original Duchaine / McDonald works as laid out in their above named books. If you wish to attain copious amounts of detail into how to really tweak this approach I suggest you purchase one or both of the books written by these two gentlemen. Although their approach is reliable, I am confident that similarly consistent results will be attained without following some of the extreme guidelines set forth by these two authors.
With my personal experimentation using this approach I have found it to consistently reduce BFP% while maintaining LBM. Below I have shown examples of weekday and weekend eating plans consistent with this style of P.E.P. The basic premise is to reduce Carb consumption to as low a level as possible during a five-day period Mon-Fri. Then take in high carbs on the weekend to facilitate glycogen super-compensation and the sparing of LBM. My weekday goal for carb consumption is 30 grams or less a day. On weekends the carb consumption is unlimited and should be as high as is comfortably possible. Once you feel you have fully re-loaded your carb stores (usually indicated by an increase in water retention), you may begin to de-carb once again.
WEEKDAY MACRONUTRIENT GOALS:
The goal for protein consumption is a minimum of 1 gram per pound of total body-weight, with a maximum of up to 1.5 grams per pound of total body-weight. The calorie level should be set at approximately 90% of daily maintenance levels*. Once protein levels have been established, the remainder of the calories should come from “friendly” fat sources and a minimum of low glycemic carbs (as indicated in the eating plans below). When trying to make up the proper calorie levels start with protein. Then add the “good” fat, + bad fat, then finish with the LGC.
WEEKEND MACRONUTRIENT GOALS:
Protein consumption should be set at a minimum of 1 gram per pound of LBM with a maximum of up to 1 gram per pound of total weight. Carbs should be set as high as 3-5 grams per pound of total body weight. Fat should be set at a maximum of 1 gram per every 2 pounds of total body weight.
SUGGESTED EATING AND TAPER PLANS
You may notice an energy slump in the first couple of weeks, this is normal and is the interim period between your body burning carbohydrate for energy and converting to burning fat. Stick with it and you will achieve your goals.
The program is a 5-days on 2-days off schedule, the days off may be fitted in at your convenience but weekends are probably best.
Suggested Weekday eating plan No 1.
Meal 1.
4 eggs any way, or 6-10 egg whites, 2 slices of ham, 2 Oz l/f. Mozzarella cheese. Make into omelet, if desired add chopped veggies
Meal 2.
Small tin of tuna (6 Oz) in oil (drain oil), ¼ avocado, salad or 2-3 scoops Whey Protein + 1 Tbsp Flax Oil in 10 Oz water
Meal 3.
Chicken breast w/- veggies &/or salad (stir-fry) & ¼ avocado
Meal 4.
Handful of nuts or 3-4 Oz meat (ham, turkey etc) & 2 piece string cheese Or protein drink as above
Meal 5.
Steak (8 Oz) with veggies, salad & ¼ avocado
Drink tea, coffee, or water. (If not using the ECA stack** then a load of brewed coffee is best)
Use artificial sweeteners to sweeten protein drinks & hot beverages only if you feel it is required. (I do not recommend artificial sweeteners)
Absolutely no fruit or sugar sources outside the weekend.
Suggested Weekend eating plan No. 2
Meal 1.
(6-10) Egg white omelet w/- mushrooms, tomato, l/f cheese, onions etc and tea, coffee or water.
Meal 2.
Chef salad w/- ham, cheese & egg. Or handful of raw nuts & cheese
Meal 3.
Chicken Caesar, Cobb, or Spinach and bacon salad etc w/- (no croutons)
Meal 4.
4 eggs, 4 strips bacon (or ham, Canadian bacon, sausage etc)
Meal 5.
Salmon (6-8 Oz) grilled, poached or baked with veggies, salad & ¼ avocado.
Meal 6.
(Optional, use only during transition phase if you are really craving sweets), nonfat yogurt, whey protein (1 scoop), flax oil 1 Tbsp (mix together as pudding)
Note: For the best results I recommend you stick as close as possible to the weekly examples I have provided. It is really not hard once you get into a groove.
The taper in.
In order for the transition to this P.E.P. to be smooth and relatively discomfort free, a lead in period of gradual carb reduction is suggested. This is a fairly simple process, as follows;
Week 1. P.E.P. only on Tuesday & Thursday.
Week 2. P.E.P. on Monday, Wednesday & Friday.
Week 3. P.E.P. every day except Wednesday.
Week 4. P.E.P. Monday to Friday.
This should see you make a smooth, pain free transition into the amazing world of fat burning.
During a 48 hr period on Saturday & Sunday basically eat what you feel like, try to keep it fairly healthy but succumb to your cravings because Monday you get strict again.
EXAMPLE OF WEEKEND EATING PLAN:
Meal 1.
Non-fat milk (8 Oz), Oatmeal (8 Oz cooked), 3 egg whites (stirred into oatmeal), 5 dates (chopped & stirred into oatmeal)
Meal 2.
“Power Shake” 8 Oz Non-fat milk, 8 Oz Non-fat yogurt, 1 Banana (mix in blender)
Meal 3.
Roasted chicken (6 Oz), rice (1 cup), beans (6 Oz), Sherbet (3 scoops)
Meal 4.
Cottage cheese (1 cup), Pears (canned in own juice) 4 halves
Meal 5.
Peanut butter sandwich 2 Tbsp p-nut-butter + 2 Tbsp jelly on sprouted (flour-less) bread, Non-fat milk (1 cup) 1 Banana
Meal 6.
Tuna sandwich (tuna packed in water) on sprouted (flour-less) bread, 1 apple, handful of nuts (your favorite)
Meal 7.
“Power Shake” 8 Oz Non-fat milk, 8 Oz Non-fat yogurt, 1 Banana (mix in blender)
When trying to maximize strength, size and power, I load creatine on the weekends (5 grams with every meal). You may of course add whatever supplements you currently feel are beneficial to you reaching your health goals.
LBM = Lean Body Mass
BFP% = Body Fat Percentage
LGC = Low Glycemic Carb
P.E.P. = Personal Eating Plan
**ECA STACK = Ephedrine, Caffeine, Aspirin combined to elicit a Central nervous system stimulus which aids in fatty acid mobilization as well as increasing mental focus, suppressing appetite and may also aid in the increase of workout intensity.
If you have never experimented with this “stack” do so cautiously. I suggest using a mainstream brand such as “Ripped Fuel” by Twinlab etc. Start with less then the suggested dose and work up from there. I use one dose a day Mon-Thu when on this plan. If you do choose to use it, do not take it Friday-Sunday as it may interfere with the carb loading process. It is not required that you use the ECA stack to achieve success on this plan I mention it, only FYI.
*Lowering calories further during the weekdays can speed up weight loss but will increase the challenge and potential discomfort during this phase of the eating plan.
Supplement recommendations and all other aspects of this article are intended for informational purposes only. Consult with your primary care physician before experimenting with the CKD or any other P.E.P.
TAKU
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